Workout of the Day – 16.08.2013

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All Levels

A. 5 rounds of:
A1. Muscle Clean x 5; 4; 3; 2; 1
A2. HSPU kipping Practice x 6

B. 5 rounds of:
5 Deadlifts (75% of 1RM)
5 HSPU
Run around the Cage

Rest 3 minutes

 

Foundation
The Pistol Squat

A. Preparation
A1. Ankle Mobility 120s/120s
A2. Hip Mobility 120s/120s
A3. Hamstring Mobility 120s/120s

B. The Movement
B1. Position / Balance
B2. Scaling

C. For time:
Accumulate 75 Hollow Rocks to Pistol (total)
On the minute perform 5 Burpees

Intermediate Perform 50, Beginners 30 Pistols and 3 Burpees

 

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On 15. August 2013
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